srcuster log - SS - Onus Wunsler variation - Off the Couch

[srcuster]

Still VERY new to lifting - started SL 5x5 about a month ago and am ditching that to move to SS. I realized I had poor squat form and I am resetting all my lifts. For reference, upon ending SL I was at 5x5: Bench 155lb, Press: 105lb, Squat 165lb (170 5x3).

Program (adding dips to A)
A - Squat, Press, [DL 5x1 / PC 3x5], Dips 12x3
B - Squat, Bench, Back Ext (10x5), Chins Fx3

I'd like to do a core circuit on Fridays and a finisher every workout if I can handle it.

Currently at 176lb, ~24% BF. Eating a diet from Arganon with 180 lb target, 15% BF, 1.25g protein / target LBM, .5 target BW as fat g, rest carbs. I was absoultely sedentary about a year ago. 37 years old.

I will attempt to do PC stopping at thigh in my gym (no rubber plates, and the weights are octagon in shape). Soon I hope to have a gym in my garage - as soon as my wife agrees to park on the driveway. We'll see.

[srcuster]

10/25/10:

Squats - 125x5x3
Press - 85x5x3
Deadlift - 165x5x1
Dips - BWx9, BWx6, BWx5

Today was a reset day. I did each excercise w/ 10lb added from empty bar until bar pace slowed which became my work set. These are down from where I was with SL 5x5.

[srcuster]

10/27/10:

Squats - 140x5x3
Bench Press - 125x5x3 (established by bar slowing down per "first day" workout)
Back Ext - BWx10, 10x5x4
Neutral Grip Chins - BWx5, BWx4, BWx3
Mile run - 6.9mph

Squats felt good but still feel like bar is too low on back or I'm standing too upright. The bar feels like it wants to fall. Goal is to ramp to 170lb on squat quickly to get back to where I was. Will try 155 Friday.

[spiderman]

Soon I hope to have a gym in my garage - as soon as my wife agrees to park on the driveway. We'll see.

Putting a car in a nice, big, useful room like a garage is a total waste of space. The garage is the best room in a house! Good luck with the negotiations.

[srcuster]

I tried the power clean for the first time today and lo and behold it's my new favorite exercise - hands down. Love it. I have some bruises on the front of my shoulders so I guess I'm doing it right. I'm still a wuss on squats but I can tell that resetting my weight was wise - I was definitely cheating before. I believe I have my form correct now.

Bodyweight: 177, BF 24.5%

Squat: 155x5x3
Press: 95x5x3
Clean: 85x3x5 (learned move at 45 then went to 85 - felt good)
Dips: BWx10, BWx8, BWx7
Core Circuit: Toe Touches x20, Bicycles x30, Side Planks 30sec, 2 times through
Pushups for time: 8min 30sec - 16,15,14,13,12,11,10,6,3 (45sec rest between sets)

[srcuster]

Almost caught up to where I was before the reset to starting strength. I'm very sure I'm not cheating on squats now. Wednesday I will be at 170lbs which is where I was before I reset the program. I *really* hate the gym's power rack and I keep dreaming of the Rogue R3 or Elite FTS 2x2.

Squat: 165x5x3 --> Last rep of last set a bit difficult. Will go up 5 or 10 lbs not sure yet. 5 lbs would let me better double check form.
Bench: 145x5x3 --> Felt good. Will go up 5lbs.
Weighted BE: 15x10x5
Neutral Grip Chins: BWx5, BWx4, BWx3
Barbell Complex: 55x10x3 (90 sec rest)
[DL, Row, Hang Cleans, Push Press, Back]

[srcuster]

I was actually nervous to get under 170lb in the squat today as I'd failed there in my previous go around. Clearly fixing my form worked as 170 was really no problem. Will go to 175 next week... I'm very pleased. Accidentally repeated the same weight in the press - I couldn't read my own handwriting in my damn log. Deadlift: concentrted on keeping back straight - I feared I was rounding. No problem with today's lift going up 20 lbs from last time. I keep setting PRs in dips - will need to hold a DB soon.

Squat: 170x5x3 -> to 175 Friday
Press: 95x5x3 -> to 100 Monday
Deadlift: 185x5x1 -> to 200 next Friday
Dips: BWx11, BWx9, BWx8
Bloody Dumbell Complex: 22.5DBx3@90sec rest -> modified to take presses out of reverse lunges

[slowjoe]

Lol on the handwriting.

Start doing sudoku puzzles. My figures improved enormously when I had to re-read them each 20 times.

[srcuster]

Tough squat workout. Man my legs are weak. Got a new PR on 5x3 so that's all I can ask for. My wrists REALLY hurt when holding the squat bar - the area below the thumb joint. I have to be doing something wrong - reading project this weekend. Bench felt great.

Squats: 175x5x3 --> I'd always failed here previously. 180 next.
Bench: 150x5x3 --> microload weights coming. Will need them soon. Will try 155 next.
Weighted BE: 17.5x10x5 -> go to 20
Neutral Grip Chins: BWx5, BWx3, BWx3
Core Circuit I x2
100 pushups for time - 8:15

[srcuster]

Keep progressing on squats but I am DEFINITELY bearing weight on my wrists and I can't figure out why or how. I'll watch Rip's DVD again tonight and try to figure it out. I'm in real pain while squatting which isn't good obviously. I was worried my weekend in Vegas would have killed progression today but things went fine.

Squat: 180x5x3 --> To 185 Wednesday
Press: 100x5x2, 100x4 --> Couldn't get last rep but but I attribute this to too high of warm up weights. Will microload to 102.5 next week.
Power Clean: 95x3x5 --> Love 'em
Dips: BWx7, BWx8, BWx6 --> Changed form to legs in front in bent position. Harder.
Mile run for time